Friday 260410

Today's workout is the CrossFit benchmark Kelly. Kelly is a long grind, but the goal is to keep moving throughout. This workout rewards consistency. If you need to take a few extra breaths, do so during your transition to the next movement. Maintain large chunks of box jumps and wall-ball shots. Try to keep moving on the box jumps and perform the wall-ball shots in 2 sets or fewer in each round. You can recover a bit on the run, but don't take longer than 2:15. You can afford to run a little slower if it means faster and bigger sets on the other movements. If scaled correctly, a single round should take no more than 6 minutes to complete.

4 rounds for time of: 400-meter run 20 box jumps 30 wall-ball shots ♀ 10-lb medicine ball to a 9-foot target and a 20-inch box ♂ 14-lb medicine ball to a 10-foot target and a 24-inch box

4 rounds for time of: 200-meter run 20 box jumps 20 wall-ball shots ♀ 6-lb medicine ball to an 8-foot target and a 12-inch box ♂ 10-lb medicine ball to a 9-foot target and a 12-inch box